STARL_73's SparkPeople Blog STARL_73's Blog on SparkPeople, home of free diet plans and a healthy living community Time off Took this week off. A lot of work on my plate and I didn't need addn'l stress of more things on the list. It was nice. With temps close to 60F, I walked the dog. <BR> <BR> Taking time off gave me a chance to see how I feel about the new things I'm doing that I didn't do this week. While it wasn't the end of the world, I prefer the discipline *lol* It's really not that hard, just takes a little thought. Sat, 18 Feb 2017 11:41:18 EST Day 10 I'm 10 days in. For some reason, that is significant to me. I haven't once felt like giving up or felt irritated or despondent at what I'm doing. I don't feel like I'm doing anything difficult. I'm hoping that a lot of the little things I'm doing will just become habit and continue after the 90 days. I honestly don't even think "Oops, I need to do this today" or "Oops, not allowed to do that" <BR> Admittedly, the current list is fairly easy. I'm thinking next week of adding a new item - gett... Sun, 5 Feb 2017 15:07:42 EST Why 90 days? I was reading something about someone changing their body in 12 weeks. It was a dramatic change. I wondered why 12 weeks. That's 3 months. 90 days. Right? Well, not really. 12 weeks is 84 days. 3 months is 90-92 days, depending on which months. So, I chose 90 days. It's a bit longer than 12 weeks, but I rounder number. Plus, I want to take it one day at a time. <BR> <BR> I'm 7 days in now. No day has been "perfect" - but what's perfection? A rose by any other name... <BR> But, I'm happy with... Thu, 2 Feb 2017 12:55:16 EST 5 Days Down Things are a little better. I'm glad that I'm keeping up with most of the changes I wanted to make, despite other things. I'm accepting my current limitations (can't lift because of migraine) and it's not letting me down because I can (and am) doing other things that are important. And the limitation is temporary. Wed, 1 Feb 2017 10:41:11 EST Tough Day Today was tough. My anxiety has been building up the last few days and today it was just too much. I shut down. well, I shut in, I guess. On the good side, I didn't graze mindlessly or have a drink. On the bad side, I didn't work out. Instead, I buried myself in my game. It dampens what's going on. Oh - then I started smelling purple.. that with the extreme anxiety = migraine, but without the pain. I got a little work done, but I made the decision (take ownership of your actions!) to pamper m... Mon, 30 Jan 2017 22:08:06 EST Day 1 of 90 I'm not junking what I set for myself earlier. But I thought I'd up it a little. <BR> There are pretty specific habits in my life I don't like, so, I'm going to work on changing them over the next 90 days. Why 90? It's 21 for a new habit right? wrong. That's one of those things that gets around that "everyone knows" - but isn't really true. But it does help some people, so... <BR> <BR> I'm not expecting perfection on my part, but my plan is to take it one day at a time. <BR> <BR> So, Day 1.... Fri, 27 Jan 2017 19:44:58 EST Storm schmorm. And Attitude matters Got maybe 2" out of the expected 8". bah <BR> Yesterday, the plan was to do lower in the morning, but I overslept, then work got in the way. All day long, though, I kept on telling myself I WAS going to get that workout in, doggone it! <BR> As I fed the horse, I realized I worked hard today and I DESERVED that workout! Then, as I was getting ready, I remembered I'd get to watch Buffy. So, tho it was late, though I was tired and hadn't eaten that great, I was excited to workout. I would be a b... Wed, 25 Jan 2017 21:51:28 EST Work and readying for another storm Yesterday, got in some cardio. Today, wasn't sure what I was going to do. Had a rush project, so my plan was to workout once i got it done. But with the storm coming in, I had to shuffle things. I was able to get the project done, but then had to rush to SF to get some supplies... <BR> <BR> sure, I suppose I could've done a *late* workout, but it would've been really late and then I may have been too hyped to sleep. So, I'm giving myself a pass. I'll workout tomorrow. Mon, 23 Jan 2017 22:42:05 EST Week in review Fairly happy with workouts this week. The split seems to be working for me. Course, had a hard time concentrating on work this week, but that had nothing to do with the workout schedule. My Omega-3s got too low and since I've finally realized it, been eating lots of fish and starting to feel normal. <BR> <BR> Eating - could stand to improve that. <BR> <BR> Waking up - fairly good <BR> <BR> Excel blog - ha! that's funny. Tho, I have actually come up with a mini-article idea. Had a hard time... Sun, 22 Jan 2017 11:41:47 EST Thursday I think I lost a blog.. I wondered if I shut the page down before I posted it... <BR> <BR> This week has been going well, though a bit tough to concentrate on work. <BR> Taking today off to give legs a rest - trainer tomorrow and that's heavy work. Don't even want to do cardio because I can't go light and my legs hurt from yesterday (in a good way). Thu, 19 Jan 2017 15:43:33 EST Last Week in Review ok, last week didn't go the way I wanted, but I learned and will adapt. <BR> One thing - I'm not going to worry about blogging here quite so much...if I do it, great. If not - it's not the end of the world. It's an additional stress I dont' need. I should just concentrate on the important things, not the wishlist of everything. <BR> Procrastination - that was on the list.It is something I've been working on for a while and I feel that I've really nipped it in the butt... Am I caught up on eve... Mon, 16 Jan 2017 21:14:54 EST ow!!!! Today, right before I left to work out with the trainer - I dislocated a rib. OW!!!! All I was doing was brushing my hair up into a pony tail (bent over), the next thing I know, massive pinch on my side. It wouldn't go away and, based on past experience, I figured I had floating rib out of place. 5 minutes later, still was pinching, so I went to roll. OW again! but this time - it helped. The worst of the pain went away. <BR> <BR> I was able to do most of the ST workout, but anything touchin... Fri, 13 Jan 2017 21:15:56 EST Figuring out what works ok, so yesterday didn't work as I wanted. Had planned a lower in the afternoon.. but that went out the window. Tho, I did fit in squats, squat jumps, lunges, etc through out the afternoon.. so my muscles got some work. Plus, the drifts outside still require a bit a work to trudge through. <BR> <BR> So, I thought about something new to try: on days I want to lift - i do it in the morning. That means the rest of my work day may not be as productive. on days I work in the morning, i can do card... Thu, 12 Jan 2017 12:35:13 EST Quickies Yesterday, did a quickie upper. Well, sort of - still took almost 30 minutes, but I also rest 90-120 seconds between sets. I concentrated on compound moves so that I hit my chest and back or shoulders and back at the same time. <BR> <BR> Woke up way early this morning - just too hot to sleep in. Tired of trying to go back to sleep (for the 3rd time), so got my kindle, cup of tea, and relaxed. <BR> <BR> Later today - compound lower body. Wed, 11 Jan 2017 12:25:46 EST Flexibility is key My plan yesterday was to lift, but a headache nagged me all day. So, I decided to do light cardio instead. Well, the cardio ended up not being that light and while doing it, my head stopped bothering. Started up again aftewards *lol* <BR> <BR> But that's one of the things I've always struggled with - flexibility. If I have my mind set for a specific time and a specific workout and something interferes, I don't consider adapting. But I have gotten better. No time for a proper ST - then run t... Tue, 10 Jan 2017 10:59:31 EST Another week ok, last week in review: <BR> 1. Workouts - didn't get everything in. B <BR> 2. Food - eating well, though didn't track much C <BR> 3. Water - pretty good, could be better B <BR> 4. Gaming - definite cut down during work day A <BR> 5. Blogging here - A <BR> 6. Excel Blog - F (I actually thought I had longer..) <BR> 7. Not Oversleeping - A <BR> 8, No Procrastination - A <BR> <BR> Not that bad considering the size of the list and all the changes. I actually am fairly happy at last week. So no... Mon, 9 Jan 2017 14:47:44 EST Great Day Yesterday was a great day. Workout, food, work. very happy. <BR> Today was pretty good, though no workout. But that's ok. Fri, 6 Jan 2017 20:50:38 EST Contingency Plans Ok.. so yesterday didn't go so well. Was busy trying to resolve an issue in a project. When I'm in that mode..I don't do other things so well. I was able to get in a good breakfast. I was able to finally get lunch in, but anything else fell by the wayside. Hardly drank water; didn't work out and dinner.. not the best thing. I forgot that the brain needs carbs to keep it going.. by the time I was done, I was so numb.. yeah, sugar. Not even fruit (well, I did have a couple of tangerines). But, ... Thu, 5 Jan 2017 09:56:04 EST It's COLD Admittedly, it was colder in December - we had a low of -28F, and that does NOT include the wind chill. Currently, it's only -7F, but when the door handle hurts because it's so cold.. dang. <BR> <BR> Yesterday went well. Was able to do some light cardio - didn't want to push my knee. Head hurt, but not enough to stop me. Didn't record calories, but eating was light because I was in town anyway. I have no desire to backtrack and record. Could've used more water, though. <BR> <BR> Overslept a... Wed, 4 Jan 2017 10:50:06 EST So far, so good Yesterday went well. I'm happy with how I did and the decisions I made. <BR> I haven't written anything for the Excel blog yet, but I'm thinking about it. I probably should just keep it simple. <BR> <BR> The day went by fast, as this one is. Admittedly - I didn't get up as early as I wanted. My sleep was disturbed and when that happens - I don't get up early. My guess is the disturbance was when my body was waking up, but I went back to sleep and had to go through another REM cycle. I probab... Tue, 3 Jan 2017 11:40:19 EST Sure, why not I've never been one for New Year's resolutions. I didn't see how it made a difference. But now (that I'm older and wiser *lol*), I do believe that there may be something to it. After all, if fear can be used to manipulate people, why not hope? <BR> <BR> I don't have a concrete resolution. It's *everything* I want to improve on in my life: working out, counting calories, not gaming as much, etc. I suppose I should write down specific, smaller goals - SP says that helps. So here goes <BR> <BR... Mon, 2 Jan 2017 10:25:15 EST Letting Go A couple of weeks ago, an SP friend commented that I analyze too much. She's right, I do.. but at the time, I responded how else am I to learn? <BR> <BR> Since then.. my body is doing weird things. I may go into the clinic next week, but till then, I've been trying to figure it out ...and i'm exhausted. Over the last few months, I'm always thinking about what I eat, how it affects me, products I use, how they affect me. I have to be wary of my anxiety and try to nip it before it gets too int... Thu, 31 Mar 2016 21:43:19 EST Nothing inspirational - need to just whine, I guess I live far from town. I work out at home. Yes, it does get lonely. <BR> <BR> I enjoy lifting. I even enjoy cardio. My issue is consistency. I'll go for some time eating perfectly, working out perfectly.. then eventually, the consistency begins to drop, slowly, but it will. Then I'll do absolute bare minimum for a week or more, kick myself in the butt and start over. <BR> <BR> Basically - I have had no progress in the weight loss or size reduction area. I get stronger, my cardio improves, bu... Sun, 20 Mar 2016 12:19:11 EST Spa Day! I'm feeling more like myself. Yesterday, I programmed all afternoon! And I wasn't punch drunk afterwards. <BR> <BR> Today, I am going to have a pro massage for the first time ever. A client got me a gift certificate to a local spa and I chose the 60 minute hot stone massage. We'll see how it goes. I'm not thrilled about having someone work on my legs..sorry, but the amount of fat makes me uncomfortable..I'm developing some muscle there, but it's well hidden. Upper body is much leaner and I'm... Tue, 6 Oct 2015 11:48:58 EST Still trying to figure it out So, I didn't really work much last week. Forced vacation. Sort of nice, but I do enjoy programming and missed it. I let clients know I was down & out for a bit, and they were understanding.. i don't know what I expected. I guess I just hate disappointing people, so expected the worst. <BR> <BR> I'm still trying to figure out what's up. I think I've proven to myself that I need to eat every 2-3 hours. I start sliding after 2 hours. This is all mental. That is, my brain is what needs the vacat... Tue, 29 Sep 2015 22:29:29 EST The importance of macronutrients You're watching our calories - but are you watching your macros (macronutrients). Macros is the combination of carbs, proteins and fats that make up calories. And the right combination is just as important as the number of calories. <BR> <BR> I already knew that energy is derived from the carbs & fats. Hence, the theory behind carb cycling. Protein is used to build muscle... and *maintain* muscle. For some reason, that little fact failed to be foremost in my thoughts. But guess what - when y... Fri, 25 Sep 2015 16:08:15 EST I crashed - but why? It's been a week since my last blog...a lot has happened and I don't yet have all the answers. <BR> <BR> Lessee - Thursday, heck, i can't even remember last Thursday. Friday, I did a quick booty workout set - 20 minutes had me sweating real good. Felt darn good!!! Promised myself that I would do a few every morning to wake me up. Hasn't happened yet - keep reading to learn more. Also had a chiro appointment that day. Had plans to do a stay-cation over the weekend, so used Friday to do my sho... Wed, 23 Sep 2015 21:38:27 EST I am burned out Seriously. This may sound pompous, but I have a sharp mind...I don't know how to explain it. I have the ability to understand things that makes me an asset to my clients. I actually didn't realize that was my gift until several of them told me. Hey - everyone has their special skills. <BR> <BR> Anyway.. I've noticed a decline recently. If I'm honest - I've had 2 jobs since March (book and work). My "vacations" consist of driving to my horse trainer and riding my horse (while enjoyable is wor... Wed, 16 Sep 2015 21:00:11 EST Rest Day Today was a rest day, so I walked the dog in some high winds. They were cooling and it was a nice walk. <BR> <BR> My brain is rather fried from months of hard, constant work... this weekend, I am totally vegging. Because I find that difficult to do, I'm prepping ahead of time. I absolutely don't want to leave the house!! I'm even at making a virgin strawberry daquiri.. guess it would be a smoothie?? <BR> <BR> This morning, I vegged some.. i find it hard to work in the morning and needed to ... Tue, 15 Sep 2015 21:53:35 EST Not as successful as I thought (low carbing) In our last adventure, I reported my first successful low carb day. That is - on Thursday, I low carbed it, Friday morning, I blogged it. <BR> <BR> That was before I crashed. HARD! I woke up feeling fine, perfectly normal. Probably within an hour of the blog, I started getting cold and my mind was fuzzy. That lasted ALL DAY! I could barely think and I was so cold. I was fairly miserable. It was a good thing I wasn't planning on going anywhere because I would've been a danger on the road. Yes... Mon, 14 Sep 2015 12:04:04 EST Low Carb Day - Success! Yesterday was a low carb day and I used what I learned on Day 1 to make this one work. It was much easier, especially since i had steak for dinner. Been a while since I had steak! YUM! <BR> <BR> The workout was upper body. Everything was super-setted and I was screaming at the end of each set. Man, it burned!!! I can feel it a little in my shoulders today. They are so weak! So, I look forward to my upper workouts. Followed by an exhilirating HIIT. But then I noticed the rest of the day, my m... Fri, 11 Sep 2015 10:49:19 EST Carb Cycle Day 2 - or going nuts. Oh - and my butt Yesterday was a legs day, so I got to go high carb. First half of the day went well as I had planned breakfast and lunch. I did the leg workout AND cardio (ugh!) then had lunch. The leg workout was hard work - I mean really hard.. I'll go into that later. Cardio was enjoyable (I watched Doctor Who!) I felt decent when I was done. oh - I had some whey between the ST and cardio, so I wasn't physically drained. But my brain.. the rest of the afternoon, my brain wasn't firing exactly right. Littl... Thu, 10 Sep 2015 10:50:54 EST Carb Cycle Day 1 Yesterday I tried doing a low carb day. It wasn't easy. Not that I was eating pasta and potatoes.. but it sneaks in here and there. But I did track and was able to see where I can make changes the next time I do a low carb day (on rest days). I'm also tracking my mood and energy levels to see how food and macros affect it. <BR> <BR> Today I'll be doing an intense workout AND cardio - so I can high carb it. yay!! having oatmeal for breakfast (my comfort food) and after my workout, I can have ... Wed, 9 Sep 2015 11:03:36 EST Weekend This weekend was the MN Renfest and we went on Saturday. I've been working these last couple of months to look good in a dress I wanted to wear - and do believe I succeeded. :-) What really made it work was that I kept almost perfect posture almost the entire time - and it was easy. As a matter of fact, at the end of the day when I tried to "relax".. I couldn't. Not that I was uncomfortable.. I guess "relaxing" was going back to normal posture, which, while not bad, wasn't perfect.. I think I... Mon, 7 Sep 2015 19:50:06 EST MSD22: Love Curtsy Lunges The challenge has taught me some things I never thought about when it comes to muscles - hitting them from different angles. Sure, people do squats and lunges - but there are muscles on the side of your hips that don't get very much attention. Curtsy lunges are a great way to focus on them - and I LOVE it!!! When I put my fingers in that area, I can feel the muscles working there and it's so cool! I can just imagine how toning that area will help shape my hips (bring them in a little, tighten... Thu, 3 Sep 2015 17:59:58 EST M2D21: It's all working Was burned out Monday, but got lots done (book-wise) yesterday. Projects are piling up though.. nice to know clients are happy and want more, but at the same time, the stress of not getting on the projects right away... got 2 clients on vaca this week, back next week and I haven't done their work yet. I'm trying to get the book stuff out of the way. Well, I'll keep pushing myself because this weekend I'll be relaxing. And it'll be well-deserved. <BR> <BR> Workouts going well. Took a closer l... Wed, 2 Sep 2015 16:19:59 EST M2D19: Body feel good! Getting back on track with the workouts. I can really feel the change in how I hold myself and do day to day things. It's nice. My posture is stronger, kneeling and getting back up isn't so hard on the knees; walking up the stairs is better (especially when you really use the leg and booty muscles). <BR> <BR> Work-wise: can we say burnout? Didn't get much done today, not after working all weekend. I putted around, answering emails, reviewing stuff, but didn't actually get anything *done*oh w... Mon, 31 Aug 2015 22:32:14 EST M2D17: Party was a blast So, didn't blog yesterday - nothing to talk about, really. I decided I don't have to try and make up the workouts I missed.. I mean that's really pushing it. Just do the next workout on the schedule. <BR> <BR> Actually, taking a little time off has been nice. I continue to feel my body change and I think the short rest did it some good, giving it time to make those changes. I'm learning how to use these new muscles, for simple things as walking and going up/down stairs, sitting. It really ch... Sun, 30 Aug 2015 14:03:25 EST M2D15 & D16: Ups and downs D15 was an up - got to test saddle. It fit Galen (wasn't really an issue) - and it fit me (the big worry). As I told my trainer - if i'm not thinking about the saddle - ti works. I've had some in the past where I'm constantly adjusting my seat or just very conscious of the saddle. Not yesterday. I was able concentrate on Galen - and it was a terrific lesson. <BR> <BR> In strength-training, they talk of the mind-muscle connection. Well, when you're riding (especially a stinker like Galen), y... Fri, 28 Aug 2015 16:55:39 EST M2D15: When plans fall apart So, today was the day to see Galen and test the new saddle. <BR> <BR> You got it right - didn't happen. Instead, I spent the day (from 11-4) in the ER with the husband. He has his first kidney stone. Doubt it will be his last - he refuses to drink water because he doesn't want to go to the bathroom every hour. Also, he drinks plenty when he's thirsty. But, as I've told him many time (in one ear, out the other) - if you go high protein (which he is) you must drink a lot of water to get the ex... Wed, 26 Aug 2015 21:46:32 EST M2D14: Glutes failure - but not a FAIL Did the booty workout today, which is a set of non-accessory exercises targeting... the glutes, of course. So, I did them. I hated them because they were hard, hence, will be doing them again *sigh* <BR> <BR> Then afterwards, took the dog for a walk. Walk path has some slight inclines, and I like to tighten the glutes as I walk up & down, giving myself and extra workout. <BR> <BR> When I got to my incline and commenced tightening the glutes - I couldn't. The poor things were so tired out, ... Wed, 26 Aug 2015 00:05:05 EST M2D13: Casein Protein Well, the scale has budged a little. And my arms are almost down to where they were in 2013. But still a ways to go. <BR> <BR> The important thing is that I AM lifting. And I'm learning things I can do at home, with proper form. I've met a lot of people in my boat - working out at home - but still lifting heavy with the same goals and so I'm learning from them, too. <BR> <BR> Today was the last lift for Month 2, Week 2. That puts me half way through the challenge. I'm tracking food again. ... Mon, 24 Aug 2015 21:22:57 EST M2D12: My blog is where I can spill my thoughts My blog. Where I can ramble, try to organize my thoughts, my feelings. Where I say what I know is right.. but can I live up to it? You know the rules, you preach the rules.. but do you live by the rules? <BR> <BR> I haven't tracked my food for a week or 2, though I still ate mainly (90%) by the program. I weighed myself out of the blue this morning and it was down some, less than my average weight (considering weight constantly fluctuates, you should know your range). Is this a new low? or a... Sun, 23 Aug 2015 13:57:52 EST Got a walk in Got a walk in, but not much else. Very windy out, but didn't let the wind push me either way. Use the walk into the wind to work my core and glutes - it was quite a workout. <BR> (52) Sat, 22 Aug 2015 21:04:47 EST M2D10: Upper & meeting a client Today was upper. Working the guns!!! my right is definitely bigger than my left, but I don't let the left get away with it! It's gotta work and catch up :-) Nice workout, increased my weight some from last week. <BR> <BR> This afternoon, met up with a client. Not something I do often, in person. Second time I've met here - she was bringing her daughter to college, my alma mater. Yes, pretty cool. Yes, I had a little something to do with it.. I new enough about the area and school to verify i... Fri, 21 Aug 2015 21:26:45 EST M2D9: Walking with the glutes (50) Did lower body today. It was ok, just wish I could go heavier, but the support muscles can't handle it. I realized last night, though, that my knees haven't bothered me for about two weeks. MAJOR win!!! <BR> <BR> After my workout and dinner, I took the dog for a walk. There's a slight hill and as I walked up it, I alternated squeezing the glutes. Got to the point I couldn't help it *lol* Sort of felt nice using the muscles. <BR> <BR> Time to relax. Thu, 20 Aug 2015 21:34:58 EST M2D8: Invisible Progress (49) I'm a little behind on the challenge, but today I finished the first week of the 2nd month. YAY!!! <BR> Had a great workout today. It was upper followed by a HIIT. Didn't workout until later afternoon because I just was not feeling great earlier.. leftovers from yesterday's migraine, I imagine. But I didn't give up and later in the day, I felt better and went for it. glad I did. <BR> <BR> Invisible Progress.. that's what I have. Many women on the challenge's FB page have posted progress... Wed, 19 Aug 2015 21:04:05 EST M2D7: Being nice to myself (48) <BR> Migraine today. Meds helped mostly. Since I couldn't work out, I worked. Got a lot done. So much that my brain fried rather early. <BR> <BR> Eating.. started off well, then sort of lost it in the evening. Note to self - don't purposely avoid carbs. Was just doing it for the day, not as part of my eating structure, but couldnt' take it. Went carb crazy tonite.. oh well. It's one day. <BR> <BR> Really hoping migraine is gone tomorrow. Not going to skip the workout I've missed - uppe... Tue, 18 Aug 2015 22:05:46 EST M2D6: morning workout rocked! <BR> (47) <BR> Got up at 630, working out by 8a. and it was great!! Was lower body w/abs. Enjoyed it immensley. Did it early because I had a doctor's appointment and I had planned on a second workout. But I got home a lot later than planned, so I'll do it tomorrow, which is supposed to be a day off. Would love it if I could get up early again. I like the idea of getting my workout done and then working without interruption the rest of the day.. but i'm not the best morning person. <BR> <BR>... Mon, 17 Aug 2015 22:03:41 EST M2D5: really not in the mood (47) <BR> <BR> Didn't workout today. Was supposed to do a lower body. Didn't do it because 1. despressed 2. really just want to get the book pages DONE. Matter of fact, when I'm done with this blog, I will work on the last chapter. Can't stay "start" because I already went through and verified changes MS made that require me to make changes. Thankfully, nothing much. <BR> <BR> As for the depression.. nothing to do for that. I just have to accept my lot in life. Which is something I'm just n... Sun, 16 Aug 2015 20:45:22 EST